Ectomorph in Need of Help
- 04-23-2008, 05:03 PM
EasyEJL gave me this idea so I cant take the credit but Sam's Club sells 6lb bags of the EAS 100% Whey for $30, combine that with a couple of scoops of NP's Kwik Carb (or ground oats) and you have an instant weight gainer without all the sugars that are in the commercial ones. You can easily manipulate the calories further by using milk to mix it.
- 04-23-2008, 05:15 PM
- 04-23-2008, 10:36 PM
AlexParty: Should I feel REALLY full at every meal now that I will be increasing my caloric intake?
04-24-2008, 06:58 AM
What ticks me off sometimes being an ecto is how hard we have to work, train eat. Most people you talk to have no idea what an ecto means or a meso. Meso's gain so easily. If I trained the way I did for 3 months as a meso I'd be Arnold man. I have several freinds who have the meso body type and they just eat 3 meals a day, train here and there and gain. But the downside to a meso is the fat gain and the ability to lose it, that's where the ecto has a HUGE advantage, we can lose fat in weeks and cut down 70% faster than a meso so I guess it balances. I remember having a girlfriend and I was doing everything an ecto has to do to gain muscle, eating every 2-3 hrs, train, sleep, take my supps and she says " you don't have to do all that"... some people just don't get it.
04-24-2008, 07:31 AM
04-24-2008, 09:38 AM
04-24-2008, 10:56 AM
I might give the creatine a shot though, as long as it isnt NOxploed. That stuff is just ridicullously priced.
04-24-2008, 12:49 PM
04-27-2008, 07:32 PM
Okay so this week will be the last bit of GVT. Last two days have been pretty lazy (terrible headache = no motivation) for eating so I'm getting back into it again.
I've looking into it a lot, but I can't seem to find anything satisfactory. I realize 5x5 may be beneficial...but to be honest I really don't enjoy it. Any suggestions for a good program to follow GVT (keeping in mind that my goal is to bulk to 220)?
Oh btw I finally switched to pork chops instead of chicken for a while...so sick of chicken.
04-28-2008, 07:39 AM
Try doing 4 sets of pyramid.
Pork chops instead of chicken.... how are you liking that? Does it give the same protein profile?
05-01-2008, 12:00 AM
As for workout, I've started Dorian Yates HIT program. I found an article saying it's great for skinny guys with a high metabolism or those coming off a high-volume workout (e.g. GVT)! I'm not quite used to it yet as it takes a lot of mental motivation but sore enough regardless.
What keeps you going anyways AlexParty? I'm finding myself losing motivation lately!
05-01-2008, 04:33 PM
Okay so I just weighed myself after already having 2 meals (I woke up at 1pm) and I'm at 195 pounds. In other words, I've basically lost about 3 pounds...aka I'm pissed at myself.
So I've decided to turn this thread into my log also...I think that by posting my progress on here it will motivate me to work harder and not be lazy.
I'm going to start making changes by going to bed at a good time (i.e. no later than 1am) and getting up at a good time (i.e. no later than 10am).
Anyways, I'll be heading to the gym at 7 tonight so I'll start logging tonight...weights and all.
05-01-2008, 05:39 PM
Have you set up a diet plan? Are you following it? If you are losing weight or not gaining it really boils down to you are not eating enough. Setting up a diet plan will help you track your calories accurately and keep you from over estamating your intake, which is usually the problem for some one like us.
05-02-2008, 06:58 AM
05-02-2008, 09:56 AM
I know this is going to sound a little corny but stay with me.
If you can get your hands on the book Burn the Fat Feed the Muscle by Tom Venuto read the first chapter at least. The first chapter covers goal setting, affirmations, and the mental aspects of this. Sit down and build you a set of reasonable goals. Start with both a set of daily and 90 day goals. Daily can be something like getting to bed on time, get up early, not missing work outs or meals, setting up and following a meal plan. Things you can accomplish on a daily schedule. 90 day goals can be to gain 12lbs (1-2lb weekly gains are about the max for a natural), increase your strength by 25%, or lose a 6%bf (.5-1% weekly). Try actually writing them down and read them twice a day. This gives you the affirmation of WHY you are doing this and will help keep you motivated. It becomes repetitous and second nature.
Again I know it sounds a little crazy but it truely does work. The difference between the average hardworking joe in the gym and the elite athlete often come down to the fact that the elite guy has this mind to muscle connection developed. Professional athletes talk all the time about how they play the tape of them making the shot/throw/putt over and over in their head. Professional body builders often describe focusing on the individual muscle during a lift and visualizing it growing.
Try it with an open mind for a full 21 days and see if it doesnt help the motivation!
05-02-2008, 12:18 PM
05-02-2008, 12:28 PM
05-03-2008, 12:48 AM
Great Advice thanks guys! I will definitely look into focusing more on the whole mind/muscle connection.
AlexParty: You are absolutely right. I didn't spend all this money on food and supplements and all this time eating and lifting to give up now.
As for my workout log for Thursday night:
Incline Dumbbell Press, 2 sets x 8 reps - 80s
Hammer Strength Seated Bench Presses, 2 sets x 8 reps - 215
Incline Dumbbell Flyes, 2 sets x 8 reps - 50s
Cable Crossovers, 2 sets x 10 reps - 40 x 2
Incline DB Curls, 2 sets x 8 reps - 40s
EZ Curl Barbell Curls, 2 sets x 8 reps - 90
Nautilus Curls, 2 sets x 8 reps - 60 (dead for some reason by this point...and don't like nautilus curls...haven't perfected the form or technique)
All in all pretty good workout. Chest and biceps pretty sore today. I need to work on my motivation in the gym more though. Going from GVT with a lighter weight to this HIT program I find I need a LOT more intensity...something I need to work on. I personally think I should be lifting a lot heavier.
Friday (today): Off day...terrible for meals. Had an interview this morning and was exhausted coming home so I slept the day away and missed a couple meals.
Starting legs tomorrow with a good nights rest and plenty of pork chops and chicken ready to BBQ.
05-05-2008, 03:18 PM
Monday workout = Delts, Traps, and Triceps (ala Yates)
For every exercise I did a double drop-set. Is this too much?
Delt and Trap Workout
Dumbbell Military Press, 2 sets x 8-12 reps - 55s, 45s, 35s
Seated Lateral Raises, 2 sets x 8-10 reps - 20s, 15s, 12s
One Arm Cable Laterals, 2 sets x 8-10 reps - 20x2, 15x2, 10x2
Dumbbell Shrugs, 1 set x 10-12 reps - 75s, 55s, 45s
Triceps Pushdown, 1 set x 8-12 reps - 90, 70, 50
Lying EZ Curl Extensions, 1 set x 8-10 reps - 55 pounds (at this point the workout was a joke...I was in a rush to meet my gf)
All in all it was a terrible workout. The first two exercises for shoulders were intense and great, but the rest was awful because I was late to meet my girlfriend and had to rush the entire thing. Hopefully tomorrow will be alot better.
05-06-2008, 12:03 AM
Dave, I'm a die hard ecto and what's really worked well for me is keeping food, even little amounts, in my stomach the whole time I'm awake. I do mean food, not donuts or sugary cr@p. I'm not convinced that the total intake is nearly as important as just spreading it out real wide. Kinda like putting fertilizer on your lawn. I've never really been convinced that eating a lot at one sitting allows for full digestion and utilization of nutrients. Also, most younger lifters I know do not get enough sleep. This is when you heal and grow the best. So many of the vets around here say, "eat, lift, sleep." The only thing I would add to that is Don't Overtrain! Be fully recovered before you go tear down your muscles in the gym. That recovery time is different for everyone, but I think ectomorphs take longer to recover than mesomorphs. Because we're so frustrated (and usually intense personalities) we want to blast right back to the gym before we start to lose anything.
Ok sorry for the rant. Best of luck lil' brotha!
05-06-2008, 07:49 AM
05-06-2008, 01:11 PM
Here is an excert from the HST website on training frequency:
"In order for the loading to result in significant hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment", as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a the muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it."
05-06-2008, 02:19 PM
05-06-2008, 02:53 PM
05-07-2008, 07:31 AM
Great post Dawaro. If you trained lets say Monday, Wednsday and Friday. The only real time where your in a semi-anticatabolic states only sunday?
05-07-2008, 12:00 PM
While I do not claim to be any kind of expert on the subject, although I did stay at a Holiday Inn Express, it seems to make a lot of sense to me. While I was doing the 5x5 I was using a progressive loading scheme and most of the time I was able to increase my weight each workout even when hitting the same body parts 3x a week. I was a little sore at the beginning of some of the work outs but nothing that prevented the lifts or didnt ease after the warm-ups. The theory isnt really anything new. Powerlifters have been lifting multiple times a week forever. And the 5x5 popularized in the 70's by Bill Starr advocated full body work 3x a week. Even programs like Bill Phillips' Body for Life work body parts 2x a week. Bodybuilding is really the only group that I have seen that advocates a 5-7 days between body parts. Is it fact or fiction? I think that is something the individual has to try for himself and see what works for him.
05-08-2008, 12:15 AM
Today was my first day trying it out (hypertrophy specific training...I used the workout from this site..."What is the best HST workout?"). I worked out at my uncle's home gym so it was a bit of a pain in the ass having to switch all the weights around but all in all good workout. I noticed that for some exercises the tempo had to be slower than others for it to really burn and get the lactic acid flowing. All in all pretty decent...and really tiring!
I doubted the 15s a little as the weight seems so little but when you go at a slower pace it really burns.
I'll definitely keep you guys posted.
Hey AlexParty...what program are you on anyways?
05-08-2008, 08:15 AM
05-08-2008, 12:09 PM
05-09-2008, 07:16 AM
Similar Forum Threads
- By Stryfe in forum BulkingReplies: 23Last Post: 05-20-2011, 08:45 AM
- By suncloud in forum Training ForumReplies: 115Last Post: 03-05-2010, 01:28 AM
- By DaveWalton in forum BulkingReplies: 4Last Post: 12-17-2008, 04:12 PM
- By DaveWalton in forum BulkingReplies: 5Last Post: 12-12-2008, 11:41 AM
- By JoeAverage in forum AnabolicsReplies: 6Last Post: 07-09-2008, 06:12 PM